WOD / Blog
01 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Double-Unders Stimulus/Focus: Spend 10 minutes working on being smooth and efficient while on the jump rope. WOD: Annie 50-40-30-20-10 Double-unders Sit-ups Stimulus/Focus: This should be a fast burner of a wod. Work in large sets. Challenge yourself to go unbroken! Cool Down: ROMWOD
31 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 1 x 1 Stimulus/Focus: This is your chance to work on getting a new 1 rep max! Focus on bar path and acceleration past the knees. Fast hips and fast elbows! You’ll have 20 minutes to get AHAP. WOD: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, […]
30 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 Stimulus/Focus: All sets should be performed at 75 – 80%. Lift on a 2-minute clock. WOD: 20 Minute Alternating EMOM Minute 1: Max Effort Pistols Minute 2: Max Effort Knees to Elbow Stimulus/Focus: Treat this as a skill day. Challenge yourself with scales that are difficult […]
29 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Push hard for the heavy single at the end! Start lifting at 70%. Lift on a 2 minute clock. WOD: 18 Minute AMRAP 15 Floor Press (95/65)(65/45) 5 Wall Walks Stimulus/Focus: Aim for 6 rounds. Floor press […]
28 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 80%, and get AHAP. Lifts will be on a 2 minute clock. WOD: Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 […]
25 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Paused Front Squat 5 x 5 Stimulus/Focus: Hold a 3-second pause in the bottom of the position. Use 70% for all reps. Lift on a 2-minute clock. WOD: 30-20-10 (15 Minute Cap) Box Jumps (24/20) Handstand Push Ups RX+: (30/24) and strict HSPUs Stimulus/Focus: Find a steady pace on the box […]